Best Routine for Weightloss + Toning

Fatloss08

hi all

well im getting diet in order slowly but surely

im currently doing 3 sets x 15 reps in gym on most things but im wondering is that the best way to drop weight and tone ??

obviously diet is crucial but for gym work which is best ???? also how much cardio ??

now im a big guy , well 6 " 2 and 285 lbs , broad build , so i wanna do whats best in gym to change my shape

I know deadlifts and squats etc but i aint comfy doing them at all , had back trouble b4 after a fall so im cautious

no negative comments please

Fatloss08

anybody

Zzippy

Fatloss08 wrote: »

hi all

well im getting diet in order slowly but surely

im currently doing 3 sets x 15 reps in gym on most things but im wondering is that the best way to drop weight and tone ??

obviously diet is crucial but for gym work which is best ???? also how much cardio ??

now im a big guy , well 6 " 2 and 285 lbs , broad build , so i wanna do whats best in gym to change my shape

I know deadlifts and squats etc but i aint comfy doing them at all , had back trouble b4 after a fall so im cautious

no negative comments please

First of all, congrats on deciding to get your ass in gear. I've only been on here a while but its helped me no end with advice and motivation.
I think the first thing you will be asked is to post your diet - a typical day. Advice will be to eat 5/6 small meals a day rather than 2/3 big ones.

Secondly, to lose fat lift weights. Probably lower rep ranges, 8-12 to build muscle. Muscle requires more calories to maintain so having more muscle will automatically help you to lower your bodyfat. Your weight might not come down so fast, but muscle is denser than fat, and its your bodyfat percentage you need to worry about.
You can also incorporate some high intensity cardio into your routine - low intensity will only burn calories while you exercise, high intensity will raise your metabolic rate for up to 24 hours afterwards, so you are burning calories for much longer.
Hope this helps. Others will probably be along who know far more than I do...

Fatloss08

cheers thanks

but anybody with 100 % info ???

is it better to lift 4 x 8 heavy to drop fat and tone ???

or better 3 x 15 ??

i know diet is important but i wanna find the facts for the weight side of it plzzzzzzzzzzz

kevpants

Fatloss08 wrote: »

I know deadlifts and squats etc but i aint comfy doing them at all , had back trouble b4 after a fall so im cautious

Sorry buddy you're gonna have to do them!

There's no such thing as toning so remove that from your vocab. You can add muscle, build strength and lose fat. If you want to change your tone my wife can recommend a good fake tan .

I appreciate you're scared of the squats and pulls but doing them right will strengthen your back and the muscles within not damage them, just start out with weights you can handle. Most back trouble comes from weak muscles and as a domino effect people with back problems avoid exercising their back. Vicious circle!

Google "Starting Stength" and look up the instructional videos of a man called Mark Rippetoe on Youtube. Learn the technique for the bench, squat and deadlift and you won't believe the results and you won't get hurt.

I'd really recommend the bench, squat and deadlift if you want to build muscle as a beginner. Things like bicep curls can add size when you've already got the muscle to start with.

As far as rep ranges go. 5 sets of 5 seems to work well for beginners but never train the same way more than 3 weeks in a row or you'll stagnate. Keep mixing it up. Drop the weight a bit and do 3 x 10. Work up from 5 reps with 50% of what you think your biggest weihgt would comfortably be and work up to a heavy single rep adding weight as you go. Like this:

Squat:
30kg x 5 reps
40kg x 4
50kg x 3
55kg x 2
60kg x 1
70kg x 1

Just keep evolving and adding weight to your lifts all the time.

I know I didn't touch on cardio or diet but you said you wanted to know about the weights side.

Transform

To be honest you just need to get in the cardio 3-4 days a week (30-40mins) and sort your diet out to get your weight down as you are quite overweight

Do 15reps for a month then 8 reps next month etc just stay consistent with your diet and training - its all in the stickies

There is no special program you need to be on you just need to cut back on the carbs, do cardio and do weights for 30mins 2-3 days a week using basic movements

Roper

Fatloss08 wrote: »

no negative comments please

In my mind you've just walked into a saloon and the piano's stopped playing...:pac:

What's your diet like?

spaceylou

if your very nervous of your back and weights maybe try some pilates or similar to build strength in the very weak areas and then move from there to weights and what not.....I don't know much about weight training tbh but just figure that your back muscles aren't going to get any stronger doing nothing so start with something easy(ish) and as they get stronger challange them more.....

celestial

Transform wrote: »

To be honest you just need to get in the cardio 3-4 days a week (30-40mins) and sort your diet out to get your weight down as you are quite overweight

Do 15reps for a month then 8 reps next month etc just stay consistent with your diet and training - its all in the stickies

There is no special program you need to be on you just need to cut back on the carbs, do cardio and do weights for 30mins 2-3 days a week using basic movements

Verrrrry simple at your weight dude - eat clean and do the basics - cardio and basic weights - in fact cardio by itself would do the trick.

Pugsley

I'm 6"2 and 18 month's ago I was 280lb. Within 9 month's I was down to 210lb's. It's not that hard if you keep to large compound lift (Squad's, deadlift's and bench press, etc), learn how to do all of your lift's with proper form posture, after you get that push yourself with every workout. As for nutrition, don't over think it, but all of the information you need is in the stickies.